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If I had absolutely no equipment at all, here is how I would structure my week to build muscle:
Sunday - hill sprints, 100% maximal effort with near full recovery in between (50-100m distance)
Monday - push ups and pull ups, 6 sets of each performed to full failure, normal speed
Tuesday - plyometrics - lunges, hops, box jumps, long jumps, burpees, etc.
Wednesday - fill a duffel bag with something heavy, using the handles to grip the bag do 3 sets of single arm curls, overhead tricep extensions, and lateral raises to failure
Thursday - hill sprints, same as above
Friday - push ups and pull ups, 6 sets to failure, alternate explosive speed and super slow speed sets
Saturday - rest
Obviously not having equipment is sub-optimal, but you can get a lot out of doing the above and I think you could get a really solid/ripped physique as long as your diet is decent. You will also be surprised the effect the hill sprinting will have on your overall muscle growth.
If I had absolutely no equipment at all, here is how I would structure my week to build muscle:
Sunday - hill sprints, 100% maximal effort with near full recovery in between (50-100m distance)
Monday - push ups and pull ups, 6 sets of each performed to full failure, normal speed
Tuesday - plyometrics - lunges, hops, box jumps, long jumps, burpees, etc.
Wednesday - fill a duffel bag with something heavy, using the handles to grip the bag do 3 sets of single arm curls, overhead tricep extensions, and lateral raises to failure
Thursday - hill sprints, same as above
Friday - push ups and pull ups, 6 sets to failure, alternate explosive speed and super slow speed sets
Saturday - rest
Obviously not having equipment is sub-optimal, but you can get a lot out of doing the above and I think you could get a really solid/ripped physique as long as your diet is decent. You will also be surprised the effect the hill sprinting will have on your overall muscle growth.
Interesting re hill sprints. To use the Sunday as an example, how many times or reps of that do you suggest?
Money is tight now and I can no longer afford a gym membership. I also can't afford to buy weightlifting equipment; however, I do have a 60lb dumb bell.
In regards to eating, I can't afford to buy supplements/protein powders and pounds and pounds of chicken breast.
Is there anyway for me to build muscle or at least get a decent non-cardio workout? I know I could do pushups, but I doubt pushups will help me build muscle. Pushups are mainly an endurance exercise.
Has anyone on here ever been in this situation?
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Get a job that requires a lot of lifting. Save the money spent on Gym memberships.
GL2
Interesting re hill sprints. To use the Sunday as an example, how many times or reps of that do you suggest?
Well, if someone were coming from no running background, I would say start off easy with a heavy jog maybe 5-7 times up. If someone is running pretty regularly, I would say do the first one at about 70%, then shoot for 7 more at all-out effort (total of 8). I would ultimately cap the number of reps at no more than 12 after building up to that number. Having a set course and timing one's self is a great way to keep motivation and force you to really push yourself up the hill every time out. I noticed an obviously physical change in my lower body after just a month or so of doing these...higher butt, fully thighs, and my quads got pretty cut.
Well, if someone were coming from no running background, I would say start off easy with a heavy jog maybe 5-7 times up. If someone is running pretty regularly, I would say do the first one at about 70%, then shoot for 7 more at all-out effort (total of 8). I would ultimately cap the number of reps at no more than 12 after building up to that number. Having a set course and timing one's self is a great way to keep motivation and force you to really push yourself up the hill every time out. I noticed an obviously physical change in my lower body after just a month or so of doing these...higher butt, fully thighs, and my quads got pretty cut.
Good stuff. Have done it myself in the past, but not for awhile. You have sparked an Idea for me getting into it again, so thanks.
This is actually one way that helped my calves get well cut, I used to do the hill sprints landing on the balls of my feet (area under the toes) its a great way of blasting your calves. Thats one of the great aspects of the exercise, by varying how you do it you can target most the leg muscles. Same goes for many exercises, pullups/chinups is another classic one for that.
Money is tight now and I can no longer afford a gym membership. I also can't afford to buy weightlifting equipment; however, I do have a 60lb dumb bell.
In regards to eating, I can't afford to buy supplements/protein powders and pounds and pounds of chicken breast.
Is there anyway for me to build muscle or at least get a decent non-cardio workout? I know I could do pushups, but I doubt pushups will help me build muscle. Pushups are mainly an endurance exercise.
Has anyone on here ever been in this situation?
Are you unemployed and homeless or do gym memberships in the US cost a fortune?
I don't think I've heard money being an issue for working out before...
Get a job, being a school-janitor or garbageman or something should be enough to afford a gym membership and staying alive.
Location: Visitation between Wal-Mart & Home Depot
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Quote:
Originally Posted by heeha
Money is tight now and I can no longer afford a gym membership. I also can't afford to buy weightlifting equipment; however, I do have a 60lb dumb bell.
In regards to eating, I can't afford to buy supplements/protein powders and pounds and pounds of chicken breast.
Is there anyway for me to build muscle or at least get a decent non-cardio workout? I know I could do pushups, but I doubt pushups will help me build muscle. Pushups are mainly an endurance exercise.
Has anyone on here ever been in this situation?
Lean ground beef, ground turkey, eggs, beans, bulk frozen brocolli and brown rice can be arranged in a variety of ways to make a good staple. These can all be had for an agreeable price and you supplement with what you can when you can.
The calorie content of each is pretty well established as is the macronutrient composition.
If you have dumbells, a floor, and a way to count calories and balance your macros you can still clean bulk on a budget.
you could do push ups with a backpack full of text books. You can start with one book and then two and so on. There are also many types of push ups that you can try.
also find the nearest park and do some pull ups on the monkey bars
Money is tight now and I can no longer afford a gym membership. I also can't afford to buy weightlifting equipment; however, I do have a 60lb dumb bell.
In regards to eating, I can't afford to buy supplements/protein powders and pounds and pounds of chicken breast.
Is there anyway for me to build muscle or at least get a decent non-cardio workout? I know I could do pushups, but I doubt pushups will help me build muscle. Pushups are mainly an endurance exercise.
Has anyone on here ever been in this situation?
Like others have posted, you can use your own body for resistance and get in fantastic shape by mixing in some cardio. You can find dozens of exercises to do using google. I would also recommend finding resistance bands if you can since they are cheap (20 or 30 bucks) and add like 50 more types of exercises.
As far as diet goes, you do not need massive amounts of protein to get in shape or build some muscle. The only people who need huge amounts of protein are men who are on performance enhancing drugs and professional athletes. You don't sound like either.
There is arguably more evidence that bombarding your body with excess protein is more harmful than helpful. If your diet is junk, you're going to suffer regardless though.
Charles Atlas built muscle without weights or gyms. His program is still sold online. You can vary your body weight exercises by doing thing like negatives. An example is to slowly lower yourself during a push-up and then come back up at normal speed. When doing dumbbell curls, you lower weight slowly and raise it at normal speed. You could also see if your town/city has recreation centers that include a gym which has a treadmil, stationary bike, and or weights.
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